“The Line”

A-Line

Friday, October 7th, 2022

Hip Hinging, Upper and Lower Functional Stability Work

A. Conventional Deadlift or Dual DB Deadlift @3131; 4-6reps; rest 60-90sec x 3 Pick a weight to maintain perfect form wand tempo
B1. Standing Single Arm Upright Row @2121; 8/arm; rest 60sec
B2. Single Leg Romanian Deadlift DB in the opposite hand of working leg @3131; 8/leg rest; rest 60 sec x 3
C1. Wall sit 30-60sec; rest 30sec
C2. Hanging Leg Raises @2121; 8-12 as high as you can control tempo; rest 30sec
C3. FLR on floor 30-60sec; rest 30-60sec x 3

Growth

Friday, October 7th, 2022

A. PC x 1 HPC x 1 + Push press x 3-4; build this over 12mins
B1. Close grip bench press @30X1; Cluster set 4. 4. 3. 3; rest 15sec/rest 60-90sec
B2. Deadlift TnG Cluster 6. 5. 4; rest 10sec/rest 90sec x 4-5sets build per set
C1. Half kneeling arnold press @2020; 8/arm; rest 30sec
C2. Side plank powell raise @2020; 8/arm; rest 30sec x 3
+
20 sets or 30mins
Row 200m
3 ball over shoulder 100/70#
2 wall walks
+
Rest walk 10mins or easy spin on bike

Commit

Friday, October 7th, 2022

AM

Run 30mins easy fasted in the AM if possible

PM

A. Clean and jerk build to 70% of 1rm take your time
B. Emom - Clean and Jerk 70% of 1rm 2-3 reps - 6-12mins
C1. Clean grip deadlift TnG Cluster Heavy! 3. 3. 3; rest 10sec/rest 90sec
C2. Z-Press @12X1; 6-8; rest 90sec x 5sets
+
30 rounds for time Holley Man
5 Wallballs 20/14# 10' target
3 HSPU
1 PC 225/155#
+
Walk 5-10mins Sunshine if possible


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